When lifting an object, plant your feet about 12-18 inches apart, kneel or squat in front of the object, and lift as you straighten up. Be sure to lift with the big muscles of your thighs, arms, and shoulders, not with your back.

In some situations, it is difficult to lift correctly. Getting grocery bags out of the car is one such situation. The car bumper doesn’t allow you to bend your knees. Bring the bag to you first and then lift carefully.

When engaging in repetitive lifting, use good lifting form, take frequent breaks, and use equipment to help whenever possible.

To avoid tripping, be sure your path is clear before you lift the item.

Physical Activity / Household Chores

Warm up and cool down before and after physical activity like playing sports, raking, and gardening.

When working with hand-held yard equipment, make sure that the machine you are using has a strap. Place the strap over your head and shoulder on the opposite side of your body from the machine and switch the machine from one side of your body to the other as often as possible. Use electric rather than gas-powered machines whenever possible; they are much lighter.

When washing dishes, open the cabinet beneath the sink, bend one knee, and put your foot on the shelf under the sink. Lean against the counter for support.

When ironing, place one foot on a small stool or a book.

When vacuuming, put all your weight on one foot, then step forward and back with the other foot as you push the vacuum. Use your back foot as a pivot when you turn.

Using the Telephone

When using the telephone, avoid cradling the receiver between your neck and shoulder. Hold the phone in your hand or use speakerphone instead.

If you use the phone a lot, use a lightweight headset.

Switch hands frequently when on the phone.

Resting/Sleeping

Don’t use a sofa arm as a pillow or watch TV in bed with your head supported only by pillows; this strains your neck.

Avoid sleeping on a soft mattress or sofa.

Lie down in bed when it is time to sleep. Don’t sleep in a chair or in cramped quarters.

Sleep on your side with your knees bent or on your back with a pillow under your knees. Avoid sleeping on your stomach.

Use a pillow that supports your head so that your neck and vertebrae are level with the rest of your spine as you sleep. Avoid sleeping on two pillows.

Be sure to get plenty of sleep every day to allow your body to rest and recuperate.